Of Mice and Marathons

Week starting Dec 30, 2018

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Location:

Shelby Township,MI,

Member Since:

Dec 28, 2011

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

PRs

16:52 Phillies Charities 5k (2016)

35:52 Beach to Beacon 10k (2015)

58:10 Broad Street 10 Mile (2016)

1:16:02 Philadelphia Rock and Roll Half Marathon (2015)

2:46:54 Philadelphia Marathon (2015)

Short-Term Running Goals:

Running Races 2019

TBD

 

Gravel Races

April 13: Barry Roubaix 36 Mile

September 8: Johns Dirty Ride 50 Mile

Cyclocross

September 15: Big Bad Wolf

October 12: Beer City Growler

November 16: Bloomer CX

Nov 30: Le Frost

Long-Term Running Goals:

I'd love to get my marathon time into the 2:3X range or under. Do some gravel races and cyclocross races to keep things interesting.

Personal:

I live in Michigan with my wife, Megan. I started running in September 2010.

(Please note that Strava links might contain blog inappropriate langauge)

 

Favorite Blogs:

Miles:This week: 30.90 Month: 172.80 Year: 1021.55
Miles With Megan Lifetime Miles: 445.35
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Altra Escalante Lifetime Miles: 499.75
Altra One V3 Blue Lifetime Miles: 271.30
Altra One V3 Blue 2 Lifetime Miles: 362.60
Specialized Diverge Pro Lifetime Miles: 355.70
Saucony ISO Freedom Lifetime Miles: 348.50
Saucony ISO Freedom Black/Green Lifetime Miles: 182.00
Saucony Kinvara 5 Blue (Vault) Lifetime Miles: 522.12
Saucony Kinvara 5 Teal (Vault) Lifetime Miles: 326.15
Cross Training Minutes 2019 Lifetime Miles: 305.00
Saucony Kinvara 6 Lifetime Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
96.200.000.000.0096.20
Cross Training Minutes 2018 Miles: 61.50Specialized Diverge Pro Miles: 15.60Altra One V3 Blue 2 Miles: 14.50Saucony Kinvara 5 Blue (Vault) Miles: 34.20Altra Escalante Miles: 14.20Saucony ISO Freedom Black/Green Miles: 9.00Saucony ISO Freedom Miles: 15.20Saucony Kinvara 5 Teal (Vault) Miles: 9.00
Weight: 174.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch: Off. Cold shifted and despite feeling ready to get some miles in I crashed a bit and layed around and ate some nutitious food and read. Took a nap to get some more rest.

PM: 15.6-mile ride. HR 139.

Decided with the sunshine and fact that I have been dying to get on my bike I figured I would just do a short one to test the bike (given that I haven't been on it since Bloomer Cx in October) and some cold weather gear. Most of my running stuff will work, but I need some shoe covers.

I did manage to avoid wiping out on the Clinton River Trail, which had light packed snow. The issue was that a service vehicle put some ruts down the trail and my front tire washed out. I managed to unclip and not go down. The second time it happened, my right calf cramped so hard from twisting I thought I tore something. Just a bad cramp. I can see why a fat bike would be adventageous.

Clothing/Weather Notes for Future Comparison: 36 degree, winds 10 to 15 MPH, humidity 52%, feels like 28 degrees. Wore hat, buff from Detroit 5k, helmet (which I took off without initially), Under Armor base layer, KLM non-thermal long sleeve jersey, and Ice Breaker running jacket (core and arms all good). Heavy gloves specific for cycling (liner gloves as the temp drops might be necessary). Runderwear, 2XU thermal running tights, and regular bibs. Socks = Darn Good light wool. Not warm enough. Probably 40+ would be okay. Jacket blocked wind fairly well, but cannot remember if it specifically is designed to block wind. I think with warmer feet I might be able to get into the low 30s as long as the wind isn't too strong.

Night: AIS and PT routine 

Cross Training Minutes 2018 Miles: 61.50Specialized Diverge Pro Miles: 15.60
Weight: 177.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Lunch: 8 miles, averaged 7:29. HR 165.

HR quite elevated, probably due to my cold. Legs felt smooth and powerful despite some muscle deadness from the bike.

PM: 6.4 miles, averaged 9:23. HR 156.

Megan and I went to the gym. HR still elevated. Did inclines of 1.5-4%. Did some strides. I will likely do a short end of year report. I will say it was a great rebuilding year and my most consistent. 15 total days off. 13 days completely off (still rode those days)

Happy New Year!

 

Altra One V3 Blue 2 Miles: 6.40Saucony Kinvara 5 Blue (Vault) Miles: 8.00
Weight: 175.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Lunch: 9 miles, averaged 8:12. HR 150.

Feeling a bit better. HR still up, but dropping.

PM: 6.2 miles, averaged 9:09. HR 141

Brief Notes/Thoughts on 2018

It was definitely my most consistent year with 15 days off running (3 in the last week of the year) and only 13 days completely off. I ended with 3520 running miles and put in just over 1000 cycling miles. Started gravel riding at the end of May and cycled a fair amount in June and July, not too much in August, but a lot in September and a decent amount in October with basically nothing in the last two months.

I did 5 road races and 1 cyclocross race (the other race was cancelled and I missed a gravel race due to bike issue).

Glass City in April was progression workout as I knew all out racing would be disappointing. It was mostly moderate to marathon effort with a few faster miles toward the end (7:13-6:08, with a decent kick for the partial). I did my first Michigan race and won against a younger guy who was likely not having a good day, but I ran really hard that day. Full 5k effort the whole way. Beach to Beacon was a disaster as I blew up and had some difficult family stuff the day before.

I then won a local race at Oakland University, which was hilly. I felt great during the race and it was my first indication that I was beginning to return to my old self. I planned then to run Detroit International Half at roughly the same pace with a taper and no Thursday ride (I was close). I didn't break 1:20, but this again was an indication that I was coming back, particularly as a nasty quad issue slowed my the last 2 miles when I was winding up to crush the last miles. The following weekend I did my first cyclocross race, which was as tough as it was fun. I didn't get a chance to do more as one was cancelled and the other races would have taken too much travel time away from teaching.

Goals for 2019: A slight increase in mileage (~10%) to about my biggest years and around 3000 miles of cycling. I want to run a substantial marathon PR at the end of April. Right now I am shooting for the same pace that I ran Detroit International Half at. This would put my 5' goal window around 2:39-2:44, which is difficult but I think I am certainly capable of it. I ran 2:46 in quite windy conditions on a more challenging course.

For cycling I want to enter the Michigan Gravel Race Series and see how I do. I think I need 4-5 races to qualify, 2-3 of which will be in March and April, then in the summer and fall. I want to do the same for cyclocross when that starts in September. Not sure how this will mix with running, but I think it was actually beneficial this fall as I really kept my weight down to the lowest in a couple years. I also strengthen my weak hip a good deal.

So that wasn't short, but it never is.

Late: AIS and PT Routine

 

Altra Escalante Miles: 6.20Saucony ISO Freedom Black/Green Miles: 9.00
Weight: 175.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Lunch: 9 miles, averaged 8:02. HR 160.

PM: 6.2 miles, averaged 9:14. HR 142.

Heart rate elevated on both runs. Didn't feel that hard by any means. Weight down, so likely dehydration.

Got a phone call that a full-time faculty member's class didn't make and that my class is going to them. Pretty bumbed as it means almost no savings for a house down payment this semester.

Saucony ISO Freedom Miles: 9.00Saucony Kinvara 5 Blue (Vault) Miles: 6.20
Weight: 173.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

Lunch: 9 miles, averaged 8:20. HR 154.

HR still elevated.

PM: 6.2 miles, averaged 9:36. HR 135.

Got a call tonight that the University needed a last minute section covered, so I was able to make up for the one that was cut. Of course, I have to be ready to teach it tomorrow afternoon, but I'll take it.

Saucony ISO Freedom Miles: 6.20Saucony Kinvara 5 Teal (Vault) Miles: 9.00
Weight: 173.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.100.000.000.0016.10

AM: 8.1 miles, averaged 8:30. HR 147.

PM: 8 miles, averaged 8:45. HR 145.

First day of winter semester. Yep. Starting on a Friday. Solid first day back.

I finished the Dark Tower finally. I had 200-300 left when school started in September and didn’t get back to it. Quite a narrative.

Altra Escalante Miles: 8.00Altra One V3 Blue 2 Miles: 8.10
Weight: 174.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Lunch/PM: 20 miles, averaged 7:38. HR 165.

HR very high. It was a beautiful sunny day in January. I did a regular long run instead of the planned 70' @ marathon effort. Lower-7s were basically marathon effort given my cold. I bonked a bit the last few miles, but not bad.

I hit 3000 laps of Spencer Park. I started running there in August 2016 when we got here. It's slightly over 1 mile and I tend to do most of my running there until the park closes periodically in the winter when the ice isn't safe.

Night: AIS and PT routine 

Saucony Kinvara 5 Blue (Vault) Miles: 20.00
Weight: 173.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
96.200.000.000.0096.20
Cross Training Minutes 2018 Miles: 61.50Specialized Diverge Pro Miles: 15.60Altra One V3 Blue 2 Miles: 14.50Saucony Kinvara 5 Blue (Vault) Miles: 34.20Altra Escalante Miles: 14.20Saucony ISO Freedom Black/Green Miles: 9.00Saucony ISO Freedom Miles: 15.20Saucony Kinvara 5 Teal (Vault) Miles: 9.00
Weight: 174.71
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